Program Description
To forge a body that is as resilient as it is powerful. This program is designed to bridge the gap between aesthetic physique and functional combat-readiness, demanding total mental discipline and the refusal to surrender under physical duress. You aren't just training for a look; you are training for war
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Powerlifting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 23, 2026 11:31
- Last EditedJan 23, 2026 01:22
Muscle Engagement
Front
Back
MuscleSet
Abs
17.3%
Glutes
9.3%
Upper Back
9.1%
Quadriceps
8.4%
Triceps
7.2%
Front Delts
7%
Hamstrings
6.9%
Lower Back
5.8%
Biceps
5.3%
Forearms
5.1%
Lats
4.5%
Middle Delts
4.1%
Neck
3.4%
Rear Delts
2.5%
Chest
1.8%
Adductors
1.1%
Other
0.4%
Calves
0.3%
Olympic
0.3%
Abductors
0.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
1
10 reps
-
1B
Pull-Up (Bodyweight)
1
8 reps
-
1C
Jump Switch Lunge
1
10 reps
-
1D
Kettlebell Swing
1
10 reps
-
2A
Chest Press (Machine)
1
8 reps
-
2B
Lat Pulldown
1
8 reps
-
2C
Split Squat (Smith Machine)
1
8 reps
-
2D
Deadlift (Smith Machine)
1
8 reps
-
3A
Bench Press (Barbell)
1
5 reps
-
3B
Lat Pulldown
1
5 reps
-
3C
Lunge (Barbell)
1
5 reps
-
3D
Trap Bar Deadlift
1
5 reps
-
4A
Push Up
1
20 reps
-
4B
Pull-Up (Bodyweight)
1
10 reps
-
4C
Lunge (Dumbbell)
1
15 reps
-
4D
Single Leg Deadlift
1
15 reps
-
5A
Lateral Raise (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Tricep Rope Push Down (Cable)
3
10 reps
-
6A
Landmine Twist
3
10 reps
-
6B
Farmer's Walk (Weighted)
3
1 reps
-
7A
Abs Crunch (Weighted)
3
10 reps
-
7B
Hanging Oblique Knee Raise
3
10 reps
-
7C
Leg Raise (Captain's Chair)
3
10 reps
-
7D
Back Extension (Weighted)
3
10 reps
-
7E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
1
10 reps
-
1B
Chin-Up (Bodyweight)
1
8 reps
-
1C
Lateral Jump
1
10 reps
-
1D
Kettlebell Swing
1
10 reps
-
2A
Incline Chest Press (Machine)
1
8 reps
-
2B
Underhand Lat Pulldown
1
8 reps
-
2C
Single Leg Press
1
8 reps
-
2D
Deadlift (Smith Machine)
1
8 reps
-
3A
Incline Bench Press (Barbell)
1
5 reps
-
3B
Underhand Lat Pulldown
1
5 reps
-
3C
Bulgarian Split Squat (Dumbbell)
1
5 reps
-
3D
Trap Bar Deadlift
1
5 reps
-
4A
Decline Push Up
1
20 reps
-
4B
Chin-Up (Bodyweight)
1
10 reps
-
4C
Bulgarian Split Squat (Bodyweight)
1
15 reps
-
4D
Romanian Deadlift (Dumbbell)
1
20 reps
-
5A
Lateral Raise (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Tricep Rope Push Down (Cable)
3
10 reps
-
6A
Landmine Twist
3
10 reps
-
6B
Farmer's Walk (Weighted)
3
1 reps
-
7A
Abs Crunch (Weighted)
3
10 reps
-
7B
Russian Twist (Dumbbell)
3
10 reps
-
7C
Leg Raise (Captain's Chair)
3
10 reps
-
7D
Back Extension (Weighted)
3
10 reps
-
7E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
10 reps
-
1B
Pull-Up (Bodyweight)
1
8 reps
-
1C
Jump Switch Lunge
1
10 reps
-
1D
Kettlebell Swing
1
10 reps
-
2A
Chest Press (Machine)
1
8 reps
-
2B
Lat Pulldown
1
8 reps
-
2C
Split Squat (Smith Machine)
1
8 reps
-
2D
Deadlift (Smith Machine)
1
8 reps
-
3A
Bench Press (Dumbbell)
1
5 reps
-
3B
Lat Pulldown
1
5 reps
-
3C
Lunge (Barbell)
1
5 reps
-
3D
Trap Bar Deadlift
1
5 reps
-
4A
Push Up
1
20 reps
-
4B
Pull-Up (Bodyweight)
1
10 reps
-
4C
Lateral Lunge
1
15 reps
-
4D
Romanian Deadlift (Dumbbell)
1
20 reps
-
5A
Lateral Raise (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Tricep Rope Push Down (Cable)
3
10 reps
-
6A
Landmine Twist
3
10 reps
-
6B
Farmer's Walk (Weighted)
3
1 reps
-
7A
Abs Crunch (Bodyweight)
3
20 reps
-
7B
Hanging Oblique Knee Raise
3
15 reps
-
7C
Leg Raise (Captain's Chair)
3
15 reps
-
7D
Back Extension
3
20 reps
-
7E
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
1
10 reps
-
1B
Chin-Up (Bodyweight)
1
8 reps
-
1C
Lateral Jump
1
10 reps
-
1D
Kettlebell Swing
1
10 reps
-
2A
Incline Chest Press (Machine)
1
8 reps
-
2B
Underhand Lat Pulldown
1
8 reps
-
2C
Single Leg Press
1
8 reps
-
2D
Deadlift (Smith Machine)
1
8 reps
-
3A
Incline Bench Press (Dumbbell)
1
5 reps
-
3B
Underhand Lat Pulldown
1
5 reps
-
3C
Bulgarian Split Squat (Dumbbell)
1
5 reps
-
3D
Trap Bar Deadlift
1
5 reps
-
4A
Decline Push Up
1
20 reps
-
4B
Chin-Up (Bodyweight)
1
10 reps
-
4C
Bulgarian Split Squat (Bodyweight)
1
15 reps
-
4D
Single Leg Deadlift
1
15 reps
-
5A
Lateral Raise (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Tricep Rope Push Down (Cable)
3
10 reps
-
6A
Landmine Twist
3
10 reps
-
6B
Farmer's Walk (Weighted)
3
1 reps
-
7A
Abs Crunch (Bodyweight)
3
20 reps
-
7B
Russian Twist
3
20 reps
-
7C
Leg Raise (Captain's Chair)
3
15 reps
-
7D
Good Morning (Bodyweight)
3
20 reps
-
7E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
1
10 reps
-
1B
Inverted Row
1
10 reps
-
1C
Jump Squat
1
10 reps
-
1D
Med Ball Slam
1
10 reps
-
2A
Shoulder Press (Machine)
1
8 reps
-
2B
Seated Row (Cable)
1
8 reps
-
2C
Leg Press
1
8 reps
-
2D
Hip Thrust (Machine)
1
8 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
3B
Bent Over Row (Barbell)
1
5 reps
-
3C
Squat (Barbell)
1
5 reps
-
3D
Hip Thrust (Barbell)
1
5 reps
-
4A
Pike Push Up
1
15 reps
-
4B
Single Arm Row (Dumbbell)
1
15 reps
-
4C
Goblet Squat
1
20 reps
-
4D
Single Leg Hip Thrust
1
15 reps
-
5A
Reverse Pec Deck
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Overhead Tricep Extension (Cable)
3
10 reps
-
6A
Lateral Med Ball Slam
3
10 reps
-
6B
Suitcase Carry
3
1 reps
-
7A
Plank
3
1 mins
-
7B
Side Plank
3
1 mins
-
7C
Reverse Plank
3
1 mins
-
7D
Good Morning
3
10 reps
-
7E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
1
10 reps
-
1B
Inverted Row
1
10 reps
-
1C
Broad Jump
1
10 reps
-
1D
Med Ball Slam
1
10 reps
-
2A
Shoulder Press (Machine)
1
8 reps
-
2B
Seated Row (Cable)
1
8 reps
-
2C
Squat (Smith Machine)
1
8 reps
-
2D
Hip Thrust (Machine)
1
8 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
3B
Bent Over Row (Dumbbell)
1
5 reps
-
3C
Zercher Squat (Barbell)
1
5 reps
-
3D
Hip Thrust (Barbell)
1
5 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
4B
Chest Supported Row (Dumbbell)
1
20 reps
-
4C
Squat (Bodyweight)
1
30 reps
-
4D
Single Leg Hip Thrust
1
15 reps
-
5A
Reverse Pec Deck
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Overhead Tricep Extension (Cable)
3
10 reps
-
6A
Lateral Med Ball Slam
3
10 reps
-
6B
Suitcase Carry
3
1 reps
-
7A
Plank
3
1 mins
-
7B
Side Plank
3
1 mins
-
7C
Reverse Plank
3
1 mins
-
7D
Good Morning
3
10 reps
-
7E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
1
10 reps
-
1B
Inverted Row
1
10 reps
-
1C
Jump Squat
1
10 reps
-
1D
Med Ball Slam
1
10 reps
-
2A
Shoulder Press (Machine)
1
8 reps
-
2B
Seated Row (Cable)
1
8 reps
-
2C
Leg Press
1
8 reps
-
2D
Hip Thrust (Machine)
1
8 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
3B
Bent Over Row (Barbell)
1
5 reps
-
3C
Squat (Barbell)
1
5 reps
-
3D
Hip Thrust (Barbell)
1
5 reps
-
4A
Pike Push Up
1
15 reps
-
4B
Single Arm Row (Dumbbell)
1
15 reps
-
4C
Goblet Squat
1
20 reps
-
4D
Single Leg Hip Thrust
1
15 reps
-
5A
Reverse Pec Deck
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Tricep Extension (Cable)
3
10 reps
-
6A
Lateral Med Ball Slam
3
10 reps
-
6B
Suitcase Carry
3
1 reps
-
7A
Plank
3
1 mins
-
7B
Side Plank
3
1 mins
-
7C
Reverse Plank
3
1 mins
-
7D
Good Morning (Bodyweight)
3
20 reps
-
7E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
1
10 reps
-
1B
Inverted Row
1
10 reps
-
1C
Broad Jump
1
10 reps
-
1D
Med Ball Slam
1
10 reps
-
2A
Shoulder Press (Machine)
1
8 reps
-
2B
Seated Row (Cable)
1
8 reps
-
2C
Squat (Smith Machine)
1
8 reps
-
2D
Hip Thrust (Machine)
1
8 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
3B
Bent Over Row (Dumbbell)
1
5 reps
-
3C
Zercher Squat (Barbell)
1
5 reps
-
3D
Hip Thrust (Barbell)
1
5 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
4B
Chest Supported Row (Dumbbell)
1
20 reps
-
4C
Squat (Bodyweight)
1
30 reps
-
4D
Single Leg Hip Thrust
1
15 reps
-
5A
Reverse Pec Deck
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Tricep Extension (Cable)
3
10 reps
-
6A
Lateral Med Ball Slam
3
10 reps
-
6B
Suitcase Carry
3
1 reps
-
7A
Plank
3
1 mins
-
7B
Side Plank
3
1 mins
-
7C
Reverse Plank
3
1 mins
-
7D
Good Morning (Bodyweight)
3
20 reps
-
7E
Neck Extension
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Explosive Push Ups1 Set
10 Reps
-
1B
Pull-Up (Bodyweight)1 Set
8 Reps
-
1C
Jump Switch Lunge1 Set
10 Reps
-
1D
Kettlebell Swing1 Set
10 Reps
-
2A
Chest Press (Machine)1 Set
8 Reps
-
2B
Lat Pulldown1 Set
8 Reps
-
2C
Split Squat (Smith Machine)1 Set
8 Reps
-
2D
Deadlift (Smith Machine)1 Set
8 Reps
-
3A
Bench Press (Barbell)1 Set
5 Reps
-
3B
Lat Pulldown1 Set
5 Reps
-
3C
Lunge (Barbell)1 Set
5 Reps
-
3D
Trap Bar Deadlift1 Set
5 Reps
-
4A
Push Up1 Set
20 Reps
-
4B
Pull-Up (Bodyweight)1 Set
10 Reps
-
4C
Lunge (Dumbbell)1 Set
15 Reps
-
4D
Single Leg Deadlift1 Set
15 Reps
-
5A
Lateral Raise (Cable)3 Sets
10 Reps
-
5B
Bicep Curl (Cable)3 Sets
10 Reps
-
5C
Tricep Rope Push Down (Cable)3 Sets
10 Reps
-
6A
Landmine Twist3 Sets
10 Reps
-
6B
Farmer's Walk (Weighted)3 Sets
1 Reps
-
7A
Abs Crunch (Weighted)3 Sets
10 Reps
-
7B
Hanging Oblique Knee Raise3 Sets
10 Reps
-
7C
Leg Raise (Captain's Chair)3 Sets
10 Reps
-
7D
Back Extension (Weighted)3 Sets
10 Reps
-
7E
Neck Curl3 Sets
10 Reps
-
Day 2
1A
Landmine Push Press1 Set
10 Reps
-
1B
Inverted Row1 Set
10 Reps
-
1C
Jump Squat1 Set
10 Reps
-
1D
Med Ball Slam1 Set
10 Reps
-
2A
Shoulder Press (Machine)1 Set
8 Reps
-
2B
Seated Row (Cable)1 Set
8 Reps
-
2C
Leg Press1 Set
8 Reps
-
2D
Hip Thrust (Machine)1 Set
8 Reps
-
3A
Standing Shoulder Press (Dumbbell)1 Set
5 Reps
-
3B
Bent Over Row (Barbell)1 Set
5 Reps
-
3C
Squat (Barbell)1 Set
5 Reps
-
3D
Hip Thrust (Barbell)1 Set
5 Reps
-
4A
Pike Push Up1 Set
15 Reps
-
4B
Single Arm Row (Dumbbell)1 Set
15 Reps
-
4C
Goblet Squat1 Set
20 Reps
-
4D
Single Leg Hip Thrust1 Set
15 Reps
-
5A
Reverse Pec Deck3 Sets
10 Reps
-
5B
Bicep Curl (Cable)3 Sets
10 Reps
-
5C
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
6A
Lateral Med Ball Slam3 Sets
10 Reps
-
6B
Suitcase Carry3 Sets
1 Reps
-
7A
Plank3 Sets
1 mins
-
7B
Side Plank3 Sets
1 mins
-
7C
Reverse Plank3 Sets
1 mins
-
7D
Good Morning3 Sets
10 Reps
-
7E
Neck Extension3 Sets
10 Reps
-